It could be a prominent scar from surgery or weight gain because you’re not able to exercise as much as you used to.
Dr Helena Lewis-Smith, Appearance Psychologist at the Centre for Appearance Research, UWE Bristol, shares tips to help you adjust to your changing body.
1. Focus on what your body can do
When you’re faced with a change in body image, it can be hard to see the positives. But one way to change your mindset is to learn how to appreciate your body for what it can do.
Dr Lewis-Smith says: “Try to focus on what your body does – and not the way that it looks.
“View it as an instrument, not an ornament. For instance, your legs can allow you to walk, take the dog out, or play football with your child or grandchild. On a simpler level, your body also allows you to breathe. Focus on your body’s functionality rather than its appearance.”
2. Try to practice mindfulness
Mindfulness is the art of paying attention to what’s going on in the present moment – both on the inside and outside.
“One way to do this is to use your five senses of sight, sound, taste, touch and smell,” Dr Lewis-Smith suggests.
“Go outside and try some simple exercises where you can engage your senses: for instance, listen to the sounds as you go out for a walk, or pay attention to different textures with your hands. This helps to take the attention away from how your body looks and places the attention on what it can do.”
Mindfulness can be hard when you first start: the mind is like a muscle that needs exercise. Some people find it helpful to use an app such as Headspace which provides short guided meditation sessions.
3. Have a social media detox
Social media allows us to keep in touch with friends and family all over the world. However, the picture-perfect images on platforms such as Instagram and Facebook can also leave people feeling bad about their own body image.
Dr Lewis-Smith says: “Take a break from social media platforms – or make a conscious effort to unfollow accounts that make you feel bad.
“Instead, try to fill your social media feed with positive accounts that make you feel good, including more body-positive and diverse accounts.”
4. Keep a record of happy times
Self-portrait photos – or ‘selfies’ - are a common sight on social media. For many people, the idea of receiving comments from friends and family about their appearance can be exciting – but it can also have a damaging effect on body confidence.
One study, published in the Journal of Research in Personality in October 2019, found that posting selfies on social media can be harmful for young women’s mood and self-image.
Dr Lewis-Smith argues that people of all ages and gender are vulnerable to feeling pressure thanks to ideals shown on social media.
So, the next time you go to take a selfie, try to place the focus on something other than how you look. “Try to concentrate on what you’re doing,” says Dr Lewis-Smith, “whether that be you out having fun, or spending time with your loved ones.”
5. Talk to loved ones about how you're feeling
It’s not always easy, but it can be a good idea to talk to your friends about your body issues. If you’re upfront about your feelings, people might be more encouraging and supportive – and ask how they can help, for instance in social situations.
- If you regularly feel unhappy about how your body looks, talk to your GP about receiving further support, contact Mind for mental health information on 0300 123 3393 or [email protected], or if it's to do with your heart health, contact the BHF Heart Helpline.
